A half marathon below 1:30 is no walk in the park. If your goal is in this range, chances are that you have some experience as a runner. You may have gotten to this point purely by running more consistent mileage. In order to keep improving, however, it is helpful to add more structure and a variety of paces to your workouts.
The Race Demands of a Half Marathon
Always start with the demands of the goal race when building a training plan. The half marathon distance is a favorite of many runners because it is short enough that it does not require a significant fueling strategy like the marathon. It is also short enough that you can run at a demanding pace for its duration. This is why strength is an essential component of half marathon training, which is why you’ll see tempo runs below. That being said, it is still a highly aerobic event, which is why we talk about long runs and also high mileage. Let’s get into some of the key workouts and how they relate to these race demands.
Tempo Runs
Why? Tempo runs are run right at the runner’s lactate threshold. In other words, right at the edge of their comfort level! These runs are great strength builders and are a staple especially at the half marathon distance. Start with a tempo run of 20 minutes and progress from there either using intervals (ie: 2×2 miles w/90 second rest) or long duration runs (ie: 4 mile run, 5 mile run, etc.).
How fast? If you’re targeting a 1:30 half marathon, your tempo runs will be between 6:35-6:45. BEWARE – it is detrimental to run these too fast!
How often/How far? It is a good idea to put these in every week from the beginning of your plan, increasing distance until you can do a 6 or 7 mile tempo run a couple weeks out.
Examples: 4-5 weeks out, try 3×2 miles w/90 seconds rest at 6:40/mile. Progress the next week to a 5 or 6-mile tempo run.
Free Race Plan for a 1:30 Half Marathon
Long Runs
Why? Long runs are irreplaceable for building aerobic endurance. You may not need as much intensity in these as you do when training for a marathon, but the aerobic benefits are great. Many runners make the mistake of running these too fast, but even a moderate effort can have drastic benefits for the half marathon.
How fast? Beginning at your easy pace and working down to a moderate effort (think 7:50/mile pace) will be a good long run effort. Two or three times during the build-up, work down to race pace (6:51/mile) for the last 3-4 miles of the run.
How often/How far? It’s also a good idea to do these weekly. Build up the distance of this long run using easy paced running. Once you’ve reached about 16 miles, or 2 hours, stay there and then work on adding in some race pace every few weeks.
Examples: When I ran my half marathon PR, I did 16 miles three weeks out with the last 4 of those at race pace.
Interval Training
Why? While less important than tempo runs and long runs, it is helpful to spend some time at paces considerably faster than your goal pace. From a physiological standpoint, you’re seeking to improve your VO2 max. Neurologically, it makes your goal pace seem much more comfortable. Running faster will also teach your body to recruit more and more muscle fibers during the act of running. Speed work for the half marathon is best accomplished through interval training.
How fast? I like 5k race pace for speed work for the half marathon. This should be somewhere in the 6:00/mile range. Some say to start early in the training plan at faster paces of shorter variety and progress to longer intervals with a bit slower of paces. But in general, you cannot go wrong sticking with 5k pace. Because the aim of these workouts is not necessarily aerobic (you get that from tempos and long runs), there’s no need to rush through them with little rest in between intervals.
How often/How far? When you throw speed work in every week, you risk being too fatigued for the other two sessions mentioned above. I think every other week is sufficient for a 1:30 goal. The total interval distance never needs to exceed 5 or 6 miles (ie: 6 x 1 mile repeats).
Examples: Mile repeats and 800m intervals both provide a great stimulus. If you can work up to 6 x 1 mile repeats at 6:00/mile pace with a 3-4 minute rest, you’re in good shape!
Race Plan for a 1:30 Half Marathon
The “Other Stuff”
So what about the other days when I’m not doing one of the three key workouts mentioned above? My advice – take it easy! Use these days for easy running to increase your total volume. When it’s all said and done, the wild majority (75-85%) of your miles should still be easy.
How easy is easy? My half marathon PR race pace is 6:20. My easy pace leading up to that race? Anywhere between 7:50 and 8:10. Nearly 2 minutes slower per mile. The body needs that time in order to adapt to the hard days and build an even greater aerobic base. Even at a slow pace, your body’s energy systems are improving.
Plug in easy days like this in between your hard efforts and tack them on to hard days via warm-up and cool-down miles. Use them also early on in the cycle to build your mileage to its maximum. That brings me to the next point.
What About Mileage?
How much mileage do you need to run in order to achieve a 1:30 half marathon? It’s a common question with many answers. If you’re extremely talented, not many at all! For the rest of us, we need to put in more work. I was steady between 40 and 50 miles last year for my PR race.
Think of it this way. If you’re dropping a 16 mile long run and your total weekly volume is only 30 miles a week, that’s HALF of your weekly mileage in ONE run. This is a recipe for injury. Your long run should be closer to 25-30% of your weekly volume. One thing is certain. Your chances are drastically improved if you can go from 30-35 miles a week to 40-45 miles a week.
Good Luck!
If you have a goal race coming up, and you’re looking to crack 1:30 or something close to it, I hope you’ve found something useful here. Please report back your results if so! I believe very much in this process and its effectiveness. If you are committed to the plan, you can make it happen. Good luck!
If you want to see my training log for the last 16 weeks leading up to my half marathon PR (1:22:57), then click here!
If you want to see a race plan specifically for a 1:30, then click here!
